Training Solutions For Those Who “Don’t Have The Time”

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February 6, 2017
Powered by Mathews McGarry

I’d like to start this article with a direct confrontation with those who “don’t have the time”. You have the time. Nobody has anything until they take it or make it. Stop making lousy priorities, stop making watching TV or staying up late browsing the Internet your highest priority, and you’ll have at least half an hour for yourself to work out and keep yourself in shape.
Lack of time is a common roadblock for modern people. Yes, I do believe that your schedule is as tight as it can get, but if you have certain goals to reach, then this phrase shouldn’t find its way into your vocabulary. It’s all about how willing you are to sacrifice a portion of your time for it, rather than how much time there is in a day.
We all have time. Here are several great training solutions that everyone can implement into their busy schedule.
#1 Stretch
Stretching your body helps you build strength and improves flexibility. For example, if your daily activities require you to be on your feet most of the time, then focus on stretching your legs. Lie on your back, extend your left leg, raise it until you feel the stretch, and keep it bent to stop your hips from misaligning and protect your back. Keep this position for 15-30 seconds and then switch legs. You can also choose to do stretches while performing other activities - watching the TV, sitting at your desk, at work. You don’t need to create a slot in your schedule for this activity - just a reminder to get up and perform a few useful stretches, instead of spending extended periods of time in one position.
#2 Engage Your Muscles
Strength training is crucial for any type of workout routine, but if you only have 20-30 minutes to devote to exercising, then it’s even more important. Strength training helps rev up your metabolism, so doing 3 sets of basic squats for 20-30 reps at some point in your day can get you feeling fresh and ready for tackling your duties.
You can get up 20 minutes earlier than usual, and fit in a 20-minute routine before hitting the shower. Or you can fit one in before going to bed. If a chuck of 20 minutes is not something you have in your day, you can still manage to clock in the necessary exercise. It’s all a matter of priorities and organization - why not do your sets while you are waiting for the kettle to boil? Or while you are watching a commercial break? Even while ironing or doing the dishes. Just pause what you are doing and get your daily squats or pushups in.
#3 Bed Pushups
You don’t even have to get out of your bed for this one. Getting in a few pushups as your day starts is great, and it’ll only take a minute of your time.
Pushups are one of the best exercises you can do, and they are pretty easy to perform. The only thing you need to bear in mind is having a proper posture while you are performing them.
Lie face-down on the bed, and place your hands slightly wider than your shoulders. Depending on your strength and experience, you can choose to set your feet wider (which will make the exercise harder), or closer together. Keep your body in a straight line at all times. Your head should also be in line with your body, and you should be touching the bed with your chin, and not your nose.
You can also choose to start with your feet placed on the floor and your hands on the bed, and work until you are able to perform the opposite - feet on the bed, and hands on the floor.
Since you will be using your bed, which is an unstable surface, it’ll force your body to work twice as hard.
#4 Take the Stairs
A simple activity that can make a huge difference. Taking the stairs instead of an elevator and parking your car a bit further are easy ways to burn a few of those extra calories. It is a great personal hack that you should try implementing whenever you can.
#5 Cardio in Place
Perform some squats while the soup is boiling on the stove or some jumping jacks first thing out of bed. Just move and don’t think about how many reps you’re performing. Remember when you were a kid, running around the school yard? That was your cardio. So, keep it simple, don’t think about the calories you’re burning, and keep your eyes off the stopwatch.
#6 Combo Workouts
For a good, short strength training routine, which alternates between intervals of intense activity and active recovery, you need at least 20 minutes. The “don’t have enough time” excuse can’t really work here, huh? Do kettlebell swings or jump squats for up to 30 seconds at a time, and jog or walk for 30-60 seconds, and you’ll get the benefits of a circuit training, as well as burn more calories in a shorter period of time.
Hack your time. Track your time spent watching TV or on the computer, write it down in a journal, and I’ll bet that you’ll be surprised. Everyone can find time for a 20-minute workout once you make it a real priority and you can’t persuade me to believe the contrary.